Swim
  • 1h 11m 44s
  • 3500.00 yards
  • -----

400 swim
2x50 kick
400, 2x300, 4x200, 5x100
(15 sec per 100)
10 x 50 (20 sec, descend in sets of 5)
200 CD

Bike
  • 3h 00m 49s
  • 60.68 miles
  • 20.14 Mi/hr

Have some friends coming in to town tomorrow morning so I have to modify my normal training schedule and did one of my longer rides today. Had a great hilly ride and really pushed myself. My quads got very tired towards the end, but I'm sure they still haven't recovered from the long ride on Saturday so I'm really happy with my pace as I wanted to come in at 20+ mph.

Avg Power: 251
Avg Cadence: 81
Total Ascent: 2484

Run
  • 10m 02s
  • 1.22 miles
  • 08m 13s /Mi

Easy ROTB.

Bike
  • 50m 16s
  • 16.42 miles
  • 19.60 Mi/hr

Really foggy this morning so Warren and I hit the rail trail.

WU: 15' easy

Main: 10' hard above race pace (5')
6' hard above race pace' (5')
4' hard above race pace (5')

Avg Power: 219
Avg Cadence: 79

Run
  • 32m
  • 4.23 miles
  • 07m 34s /Mi

ROTB with Warren. Felt great out there. We did a couple short tempo burst to prepare him for his race this weekend.

Mile Splits:

1: 7:42
2: 7:09
3: 7:37
4: 7:35

Run
  • 1h 00m 19s
  • 7.41 miles
  • 08m 08s /Mi

Nice easy run instead of speed work. My quads felt a little sore.

Mile Splits:

1: 7:46
2: 8:15
3: 8:14
4: 8:26
5: 8:20
6: 7:47
7: 7:57

Swim
  • 1h 13m 54s
  • 3500.00 yards
  • -----

300 easy
16 x 25 (15 sec)
[3x50 (5 sec), 150 (1 min] x6
4 x 100 (30 sec)
4 x 100 (15 sec)
200 easy

Sport
  • Yoga
  • 1h 00m

Much needed after this weekend. Also spent a good 10-15 minutes using the stick before hand. Feeling good!

Swim
  • 31m 23s
  • 1400.00 yards
  • -----

Met Warren at the pool. I helped him with his form quite a bit so didn't get in as many yards as normal and took it pretty easy.

Bike
  • 54m 19s
  • 17.21 miles
  • 19.01 Mi/hr

Very easy spin on a nice relatively flat loop. Legs felt pretty good considering the long workout yesterday

Avg Power: 181
Avg Cadence: 81

Run
  • 10m 35s
  • 1.31 miles
  • 08m 05s /Mi

Easy ROTB

Bike
  • 5h 54m 38s
  • 112.00 miles
  • 18.95 Mi/hr

2 loops of the Timberman course. One loop with Joe and Kieth and just Keith and I for the second loop.

I had a rip in my tire so I ended up getting 2 flats which stunk. We also stopped once after the first loop to reload on hydration.

That was tough! Hip flexors were very sore towards the end.

Avg Power: 201
Avg Cadence: 75

Run
  • 45m 48s
  • 5.63 miles
  • 08m 08s /Mi

ROTB, went much better than I thought it was going to.

Mile Splits:

1: 8:01
2: 7:44
3: 8:00
4: 8:25
5: 8:32

  • 63: 5:03

  • First run in the Zoot Ultra Kanes...didn't go so well. Both of my ankles bled, but hopefully that will get better.

    Swim
    • 1h 29m 23s
    • 4500.00 yards
    • -----

    WU: 500 easy
    4 x 50 (20 sec)

    Main: 2 x 600 (1 min)
    2 x 600 pull (30 sec)
    (4 x 150, 15 sec)x2

    CD: 200 easy

    Breakthrough swim at the pool today! Been working on breathing off and on lately and it finally clicked today! AWESOME swim!

    Swim
    • 17m 53s
    • 1056.00 yards
    • 01m 41s /100 yards

    Easy swim with Warren and his fam at Rocky Pond. Tried out the new goggles and they were great!

    Run
    • 1h 30m 02s
    • 11.22 miles
    • 08m 01s /Mi

    Great long run this morning. Took it pretty easy because of the big workout I have planned for Saturday, but I felt great. I went super easy the first 20'. I'm really surprised how low I was able to keep my HR.

    Mile Splits:

    1: 8:52
    2: 8:23
    3: 8:16
    4: 8:03
    5: 8:01
    6: 8:01
    7: 7:31
    8: 7:47
    9: 7:44
    10: 7:36
    11: 7:50

    Stretched for a good 10-15' after

    Sport
    • Yoga
    • 1h 00m

    PeakTriCoaching's Training Log


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